California Prune & Bean Veggie Burger
Prune It is a healthy eating campaign designed to educate consumers to understand the role that California Prunes can play in helping to help reduce the fat and sugar content across a wide range of recipes. When blended into a purée, prunes offer useful fat replacement in cooking by adding fat-like (but fat-free) characteristics that also work to enhance the flavours in both sweet and savoury dishes. In addition, the naturally occurring sugars present in California Prunes can also provide a natural replacement for some of the processed sugars that traditionally feature in sweet recipes. And because of their high fibre content and ability to add bulk to dishes, California Prunes also have a role to play in reducing portion size without compromising on filling power or taste.
Makes: 4Prep Time: 15-20 minutes (plus 30 minutes' chilling time)Cook Time: 5 minutes
- 12 California Prunes
- 1 egg
- 1 tbsp oil
- 3 tbsp pumpkin seeds, roughly chopped
- 1 onion, finely chopped
- 2 garlic cloves, finely chopped
- 400g tin kidney beans, drained and washed
- 4 tbsp rolled oats
- 1 medium carrot, peeled and grated
- 1 tbsp chopped fresh coriander or parsley
- 2 tsp cumin
- 1/2 - 1 tsp chilli powder
- 1 tbsp cocoa powder
- Dash Worchester Sauce (optional)
- 1 tbsp flax or sesame seeds
- Blend the California Prunes with the egg to make a purée.
- Heat a little oil and fry the onions and garlic to soften, then add the pumpkin seeds and toast for 1 minute, stirring the mix
- Mash the beans with a fork in a large bowl.
- Add all ingredients (except the remaining oil and flax/sesame seeds) and combine thoroughly using a metal spoon.
- Cover and refrigerate for at least 30 minutes until the mixture becomes firm.
- Divide burger mix into 8 and shape into patties.
- Place flax/sesame seeds in a small dish and place each burger into the dish coating each side; set aside on a plate ready for cooking.
- Heat the oil and fry the burgers on a medium heat for 4-5 minutes on each side, checking regularly to avoid catching. Burgers should be crispy on the outside and cooked through.
Serving Suggestion: Serve hot on a bed of green salad.
Note: Prepared burgers can keep in the fridge for up to 3 days before cooking.